Best Pillows for Back Sleepers in Canada
Quick Answer: Best Pillow for Back Sleepers
Back sleepers need a medium-loft pillow (3-5 inches) that supports the natural curve of the cervical spine without pushing the head forward. Contoured memory foam or medium-fill latex pillows work best. Avoid thick, overstuffed pillows that force your chin toward your chest, and avoid flat pillows that let your head fall too far back.
3 min read
Why Pillow Height Matters for Back Sleepers
When you sleep on your back, your pillow has one job: fill the space between the back of your head and the mattress while supporting the inward curve of your neck. Too high and your head pitches forward, compressing your airway and straining neck muscles. Too low and your head tilts back, stretching the front of your neck.
The ideal pillow cradles your head in a neutral position where your ears align with your shoulders, just as if you were standing with good posture.
Cervical Support Science
Research published in the Journal of Manipulative and Physiological Therapeutics found that pillows with a cervical roll (a raised area that sits under the neck curve) significantly reduced neck pain and improved sleep quality in back sleepers compared to flat conventional pillows. The cervical roll fills the gap under the neck, allowing the neck muscles to fully relax during sleep.
Top Pillow Types for Back Sleepers
- Contoured memory foam: The sculpted shape with a raised neck roll and lower head cradle is specifically designed for back sleeping. Our top pick for most back sleepers
- Medium-loft latex: Responsive and breathable, provides consistent support without the slow-conforming feel of memory foam
- Adjustable shredded foam: Lets you add or remove fill to dial in the exact height. Good if you switch between back and side sleeping
- Water pillows: Adjustable firmness by adding or removing water. Surprisingly effective for back sleepers who want customizable support
The Hand Test for Alignment
Lie on your back with your pillow. Have someone look at your profile or take a photo. Your forehead and chin should be roughly level (chin not higher than forehead). Then slide your hand between your neck and the pillow. The pillow should be in contact with the curve of your neck with gentle pressure, not a large gap.
Test Pillows with Your Mattress
At Mattress Miracle, we encourage back sleepers to test pillo
ws on the mattress they plan to use them on. The mattress affects how far your body sinks, which changes the ideal pillow height. We have contoured, latex, and adjustable options for you to try. Honest advice since 1987.
Frequently Asked Questions
Should back sleepers use a flat or contoured pillow?
Contoured pillows with a cervical roll provide better neck support for back sleepers. Flat pillows can work if they are the right height, but they do not actively support the neck curve like contoured options.
Can back sleepers use a down pillow?
Down pillows can work if they provide enough loft and are not too soft. The risk is that down compresses under head weight, reducing support through the night. A firmer down pillow or a down-alternative with more structure is better.
How thick should a back sleeper pillow be?
3-5 inches depending on your mattress firmness. On a firmer mattress (less sinkage), you need a thicker pillow. On a softer mattress (more sinkage), a thinner pillow keeps alignment correct.
Visit Mattress Miracle
Find us at 441 1/2 West Street, Brantford, Ontario. Rated 4.9 stars on Google. Family-owned since 1987.
Find Your Perfect Mattress at Mattress Miracle
We are a family-owned mattress store in Brantford, helping our community sleep better since 1987. Come try mattresses in person and get honest, no-pressure advice.
441 1/2 West Street, Brantford, Ontario
Call 519-770-0001